Pregnancy is a very joyful moment for every woman’s Life. Many cares are required during this time. Among these foods is the most important factor to care. Along with mental peace, physical fitness and a healthy diet are very important for the upcoming baby and for the would-be mother. When we discuss about the diet of a pregnant woman, we do not make this diet for low calories or a diet for weight loss. During the pregnancy healthy alternatives for unhealthy foods. You should not even think about weight loss during pregnancy. It makes hazardous for both of you and your baby. A weight loss diet restricts to consume iron, folic acid and other vitamins and minerals; those are very important diet during pregnancy. In order to get a healthy nutrition, you have to keep in mind that, you should take fresh fruits, vegetables and lots of proteins. Keep in mind that you would need to eat up 300 calories more per day.
You should take different types of healthy nutritious foods every day. This is very helpful for you and your baby both. Here below we are going to mention different nutritious foods group wise, those are very essential during pregnancy.
Fruits and Vegetables:
Fruits and vegetables contain lots of vitamins and nutrients, essential for pregnant women. Especially vitamin C and folic acid, these two are very important for a pregnant lady. At least 70 gm vitamin C required daily for them which comes from green vegetables and fruits such as oranges, grapefruits and honeydew, broccoli, tomatoes, and Brussels sprouts. Folic acid required preventing neural tube defects. It is recommended to take 0.4 folic acids on daily basis. A rich amount of folic acid can be founded in the leafy green vegetables. We can also find folic acid in legumes, like- black or lima beans, black-eyed peas, and veal. You have to eat mentioning 2 to 4 fruits and 2 to 4 vegetables daily.
Bread and Grains: Essential carbohydrate is the main source of the energy during the pregnancy which generally comes from bread and grains. Whole grain contained important nutrients such as iron, B Vitamins, fiber and some protein. The required amount of folic acid also can find in bread and cereal. Generally, a pregnant lady should consume between 6-11 pieces of bread or grains daily. Though the amount depends on two main parameters – The weight and the prescribed diet.
Protein: Different types of meats, fish, eggs, and beans. These are the main source of protein, B vitamins and iron needed in pregnancy time. Iron helps to supply oxygen to your baby especially in second and third trimesters. Protein helps to form the skin and hair of your baby. A proper source of oxygen can reduce the risk of fatigue, weakness, irritability, and depression. It had recommended to any pregnant lady that she should consume 27gm protein at least on daily basis.
Dairy Products: The consumption of calcium should be daily at least 1000 mg. It helps to make strong teeth and bones, normal blood clotting, muscle nerve function of your baby.
A good and healthy diet can prevent unhealthy pregnancy cravings.